2-6 rounds of:
30 sec Sprint ↗Do a 30 second Sprint all in, all out. Then rest for 4 minutes and focus on your breath, to slow it down. You can also lie down, sit down, stretch or walk around slowly. Do whatever feels right for you.
Only make notes on how it was. Go all in, but don't force to get more rounds. It sounds crazy, but the intensity was right if you almost had to puke. BUT if you reach this STOP and let your body recover for this day.
Trains the aerobic capacity, in terms of maximum oxygen intake.
It's the same for everyone. Only do as much rounds you can handle.
⚠️ WARNING: It's really important that you only do this workout when you are recovered and feel well. You shouldn't do other activities this day. AND you have to eat carbs before and drink carbs during the workout. The details are explained here: Intensive Workouts ↗
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